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If your side ribs feel tight, it may be your serratus anterior. Your serratus anterior muscle attaches on the upper eight to nine ribs and your shoulder blade. This muscle assists in several different movements such as those performed in pushups, shoulder presses and shoulder shrugs. It also supports your shoulder joint and keeps the shoulder blades on your back. Those who strength-train often need to relieve tightness of the serratus anterior through stretching.

Safety First: Start With A Warm Up

Stretching cold muscles can cause injury. Start by warming up your body with gentle movement. Sit in a comfortable cross-legged position. Rest your hands on your knees. Shift your torso forward, and begin making circles with your chest. After a few moments go the other direction. Continue your warmup with shoulder rolls: shrug your shoulders toward your ears and roll them back toward the wall behind you. After a few moments, roll your shoulders the opposite direction.

Stretch Like a Cow

Cow-Face Arms is a yoga stretch that helps to lengthen the serratus anterior and stretches the shoulders. To start, sit or stand in a comfortable position. Place a strap or a belt over your right shoulder. Lift your right arm up. Bend your elbow and reach your hand down your back. Grab on to the strap. Reach your left arm up your back and grab on to the strap. Relax the tops of your shoulders. If you can clasp hands, you do not need the strap. Hold for three to five breaths and repeat on the other side.

Reach to the Side

Side bending targets the serratus anterior. This modified side bend can give your ribs a deep stretch. To start, come on to your knees with your torso upright. Bend your right knee and place your foot on the ground. Point your knee and your toes to the right. Rest your right elbow on your right knee and lift your left arm up and over your head. For a deeper stretch, place a block behind your right knee and place your right hand on the block. Hold for three to five breaths, and repeat on the other side.

Press it Up

Upward Plank stretches and lengthens the serratus anterior. Do not practice this stretch if you have a shoulder or wrist injury. Start seated with your legs extended in front of you. Place your hands on the ground behind you with your fingers pointed toward you. Press your heels firmly into the ground and lift your hips. Work to create a straight line from your heels to your head. Draw your shoulder blades together and do not allow the hips to sag. Hold for three to five breaths, or as long as is comfortable.

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About the Author

Shawnee Randolph is a yoga teacher and writer in Salem, Ore. She holds a Bachelor's degree in English: journalism from Corban University, and completed her 200-hour yoga teacher training at Heartsong Yoga in Beaverton, Ore.